Announcements
April Row Challenge!
How many meters can you row in the month of April? Try to row 20,000 meters or more during April, and see your rowing skills improve! Post your meters accrued on the whiteboard or log your efforts in Wodify to track your progress. Ready, set, ROW!
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 seconds
Easy Bike
Med Ball Deadlifts
Moderate Bike
Med Ball Front Squats
Faster Bike
Med Ball Thrusters
Barbell Warmup:
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats
Mobility
Warm-up (No Measure)
Child’s Pose on Med Ball: 1 minute
Med Ball Squat Hold: 1 minute
Weightlifting
Deadlift (10-10-10-10-10)
Complete 5 sets of 10 reps. Add weight each set. Let’s get heavy for a set of 10!!!
Metcon
COMP: Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
FIT: Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Push Presses (75/55)
1 Minute Calorie Bike
1 Minute Rest
BURN: Metcon (No Measure)
5 x :30 Wallballs :30 Rest
1:00 Transition
5 x :30 DB Push Presses :30 Rest
1:00 Transition
5 x :30 Calorie Row :30 Rest